Warm Up: Run 1 mile, bike 10 minutes or row 1600m
Strength: 7 unbroken rounds of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop it and continue with strict pull ups and on to kipping pull ups.
If you come off the bar, perform a 5 burpee penalty before starting the next round.
Post weight for pull ups and # of penalties.
WOD: Endurance wod! Tuesday and Wednesday will both be endurance work outs. Pick one of the choices below for Tuesday, and then do the other on Wednesday. So if you Run on Tuesday, then Row on Wednesday.
Run: 6:00 of 100m sprints on 0:30, rest 3:00, 4:00 of 100m sprints on 0:30, rest 2:00, 2:00 of 100m sprints on 0:30
OR
Row: 6:00 of 125m sprints on 0:30, rest 3:00, 4:00 of 125m sprints on 0:30, rest 2:00, 2:00 of 125m sprints on 0:30
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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